Exercise during Hypertension: Weight loss, Antistress Measures

Exercise during Hypertension

Cardiovascular exercises like brisk walking, running, cycling, dance, swimming are recommended. It is suggested to be approximately 30 minutes per day. In the long term, it reduces the pressure of 4 mmHg systolic and 9 mmHg, even without loss of poids9.

However, caution with exercises that require lifting weights (at the gym, for example). They become against-indicated when the voltage is high.

In any case, it is best to seek the advice of his doctor before starting any exercise program.


Weight loss

In case of overweight, weight loss is the most effective method to reduce blood pressure. On average, the fact of losing 2 and a half kilos (5 pounds) leads to a decrease in systolic pressure by 5 mmHg and diastolic by 2.5 mmHg.

Antistress Measures :

Stress, impatience and hostility plays an important role in the onset of hypertension. Some experts believe that stress can vary from 10% in blood pressure. Many doctors recommend approaches such as meditation, relaxation or yoga. Performed regularly (at least two or three times a week), they can give good results. People can expect to reduce high blood pressure of 10 mmHg systolic and diastolic pressure of 5 mmHg12, for example.

Parallel to these practices will avoid unnecessary hassle. It is therefore learn to reduce stress factors related to lifestyle to better manage his time, determine its priorities.


To ensure better monitoring, it is recommended to measure your blood pressure once or twice a week using a monitor. To do this, you can get a device that will first check into a clinic to ensure its accuracy. At each reading, record the values obtained and to his doctor at the next visit. Once stabilized voltage can be measured less frequently.

Diet during Hypertension

Diet during Hypertension

It is possible to lower blood pressure by applying the following tips:
- Eat lots of fruits and vegetables;
- Limit consumption of salt: studies show that 30% of hypertensive patients (especially those that react readily with sodium) can control their blood pressure by reducing their intake of sel11. If necessary, for cooking or seasoning, replace table salt, sea salt or fleur de sel salt by potassium.
- Moderate consumption of alcohol and caffeine (up to four cups of coffee per day);
- Increase its intake of omega-3 of marine origin, mainly found in mackerel, salmon, trout, herring and cod;
- Eat garlic: although its virtues are not rigorously proven, many doctors recommend garlic for its vasodilatory properties (see Complementary).

The DASH diet

In the United States, the National Institutes of Health (NIH) recommend the DASH diet (Dietary Approaches to Stop Hypertension). This diet is specially designed to treat hypertension. It is akin to the Mediterranean diet. Research has demonstrated its effectiveness and, in the case of mild hypertension, it can even replace the usual medicines. Regular monitoring of the diet can reduce systolic blood pressure by 8 mmHg to 14 mmHg, and diastolic blood pressure of 2 mmHg to 5.5 mmHg9.

In this scheme, the emphasis is on fruits and vegetables, whole grains, nuts, fish, poultry and dairy products low in fat. The consumption of red meat, sugar, fat (especially saturated fat) and salt is réduite2, 10.



The DASH diet

Servings per day


Examples of portion

Grain Products
7 to 8


- 1 slice of whole grain bread
- 125 ml or 1 / 2 cup of dry cereal with whole grains
- 125 ml or 1 / 2 cup of brown rice, pasta or grains

Vegetables
4 to 5


- 250 ml of lettuce or other leafy
- 125 ml or 1 / 2 cup vegetables
- 200 ml or 3 / 4 cup vegetable juice

Fruits
4 to 5


- 1 medium fruit
- 125 ml or 1 / 2 cup of fresh fruit, frozen or canned
- 200 ml or 3 / 4 cup juice
- 60 ml or 1 / 4 cup dried fruit

Lower-fat dairy products
2 to 3


- 250 ml or 1 cup of skim milk or 1%
- 250 ml or 1 cup of skim yogurt
- 50 g or 1 1 / 2 ounces of cheese, partially skimmed or skimmed

Meat, poultry and fish
2 or less


- 90 g or 3 ounces of lean meat, poultry, fish or seafood

Fat
2 to 3


- 5 ml or 1 c. Tea oil or margarine
- 5 ml or 1 c. Tea regular mayonnaise
- 15 ml or 1 c. tablespoons reduced-fat mayonnaise
- 15 ml or 1 c. tablespoon regular salad dressing
- 30 ml or 2 tablespoons low-calorie dressing

Legumes, nuts and seeds
4 to 5 per week


- 125 ml or 1 / 4 cup cooked legumes
- 85 ml or 1 / 3 cup nuts
- 30 ml or 2 tablespoons sunflower seeds

Snacks and sweets
5 per week


- 1 medium fruit
- 250 ml or 1 cup yogurt
- 125 ml or ½ cup frozen yogurt
- 200 ml or 3 / 4 cup pretzels
- 125 ml or ½ cup of fruit gelatin
- 15 ml or 1 c. tablespoons maple syrup, sugar or jam
- 3 hard candies

Medical treatment of Hypertension. Drugs for hypertension

Medical treatment of Hypertension

In someone who is doing well, treatment of hypertension is to prevent damage to organs in the coming years, as the heart, brain, kidneys or eyes. When these bodies are already achieved, the treatment of hypertension is very important. In people with diabetes, the goals of treatment are higher because the risk of complications is increased.

In cases of mild hypertension, adopt habits of life, as described below, is usually sufficient to normalize the tension.

In case of moderate or advanced hypertension, the adjustment of lifestyle will reduce the consumption of drugs. A holistic approach has a more important effect on blood pressure than just taking medication.

Drugs

Several types of medicines obtained on prescription, can provide adequate control of hypertension. Here are the most commonly used:

- Diuretics, which promote the elimination of excess water and salt through the urine, there are several types that have different modes of action;
- Blockers, which reduce heart rate and force of ejection of blood by the heart;
- Calcium channel blockers, which cause dilation of the arteries and reduce the effort cardiaque;
- Enzyme inhibitors angiotensin converting, which also have an effect on dilation of the arteries, in countering the production of a hormone (angiotensin);
- Blockers, angiotensin receptor, which, like the previous class of drugs, prevent angiotensin tighten the opening of the blood vessels, but by a different mechanism of action.

The standards for management of hypertension of the British Hypertension Society supports the use of a combination (two or more medications), noting that "the majority of patients require two or more medications to achieve the standards set.


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Symptoms, Risk factors, Prevention, and Diet during Hypertension

SYMPTOMS of Hypertension(Blood Pressure)


A high blood pressure can cause the following symptoms. However hypertension is usually asymptomatic:

* Headache accompanied by fatigue (these headaches are located in the neck and occur very early in the morning);
* Dizziness or ringing in the ears;
* Palpitations;
* Nosebleeds;
* Of confusion or drowsiness;
* Numbness or tingling in the feet and hands.

People at risk


* People over 55 years. Blood pressure tends to increase from that age.
* Among young adults, the percentage of hypertension is higher among men than among women, among people aged 55 to 64 years, the percentage is roughly the same in both sexes, among people over 64 years, the percentage is higher among women.
* Americans of African origin.
* People with a family history of early hypertension.

Risk Factors

* Obesity.
* A diet rich in salt and fat and low in potassium.
* Excessive consumption of alcohol.
* Smoking.
* Physical inactivity.
* Stress.
* Regular consumption of black or liquorice-based products licorice black, as non-alcoholic pastis.

Prevention


Why to prevent blood pressure?

* Because the risk of cardiovascular problems doubles each time the systolic pressure increases by 20 mmHg and the diastolic pressure increased by 10 mmHg.
* Because controlling blood pressure reduces the risk of stroke by 35% to 40% and also reduces the risk of kidney disease, dementia and vision problems.
* Finally, because most people who adopt a healthy lifestyle will never be hypertension.

Screening measures

* Measure your blood pressure should be done once a year by a doctor (at the time of periodic medical examination).

Basic preventive measures

Maintain a healthy weight. Ideally, combining exercise with good eating habits.

Be active. The physical activity of moderate intensity, for 30 to 60 minutes, four to seven times per week is recommended to prevent and treat cardiovascular disorders. In a study of more than 6 000 men aged 35 to 60 years, who had walked 11 to 20 minutes per day were reduced from 12% to their risk of hypertension compared to those who had not. Better yet, those who had walked more than 20 minutes per day had reduced their risk by 30%.

Pay attention to signs of chronic stress. The relationship between stress and hypertension is complex. Everything indicates that adrenaline is secreted under stress raises blood pressure because of its vascoconstrictive effect. When stress becomes chronic, it eventually damages the arteries and heart. It is important to understand the origin of stress in order to better control it.

Consume with moderation very salty foods. Maintain a good balance between the consumption of sodium (contained in the salt) and potassium (found in fruits and vegetables) is important to keep blood pressure within normal limits. A sodium / potassium in 1 / 5 would be ideal for maintaining good blood pressure. Yet the average American diet contains twice as much sodium as potassium8.
It is recommended to limit sodium consumption to no more than 2 300 mg day7. A good way to reduce sodium intake is to avoid meats, prepared sauces, chips, meals, minute, and some canned foods - including soups which are often very salty.
Ensure also eat foods rich in potassium. Cantaloupe, baked potato with its skin, winter squash, bananas and spinach cooked are excellent sources.

Consuming two to three meals of fatty fish per week. Omega-3 they contain provide cardiovascular protection, according to numerous studies (see fish oil). Focus on fatty fish such as herring, mackerel, salmon, sardines and trout.

Consuming fruits and vegetables in abundance. Beneficial for their contributions in fiber, antioxidants and potassium.

Limit consumption of fat. To maintain good cardiovascular health.

Moderate consumption of alcohol. It recommends a maximum of two drinks per day (two beers or two glasses of wine) for men, and consumption per day for women. Some will be interested to abstain completely from alcohol.